For Time:
21 Back Squat 100/70kg
42 GHD Sit Ups
15 Back Squat
30 GHD
9 Back Squat
18 GHD

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Attach an object at precisely 12″ above your maximum reach and complete 4 rounds for time of:
30 Jump and touch
Deadlift, 20 reps 80/60kg
10 Handstand push-ups

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Great day yesterday, it was really good to see some great lifters in action. A big congrats to Tom and Ben who lifted well, Tom hit a comp PB of 85kg in the snatch and Ben had a 10kg PB in the C&J with 90kg.


The last one of “The 3 Days of Hell”


Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

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280712 Terri’s Birthday!

Wow we now have our first sub 3 Fran’s at RCFV – Jaffa hit a 2.59 just to keep the crowd entertained and CC a 2.45 I will say that again 2.45!! Simon will also go sub 3 very soon once his butterfly kip becomes more developed. This video is a perfect example of how a efficient butterfly is faster than the traditional kip. Watch as Jaffa finishes the 21 Thrusters way before CC but CC’s butterfly allows him to overtake on the pull ups. Great work!!!

James Fender was wondering if anyone would like to sign up for his “Scandinavian Fridays” club. Basically on a Friday you train in lycra shorts or skins type leggings with no shorts and no tops. He has researched the method and it can apparently make you better at CrossFit:

Happy Birthday 50th Terri!!!! Thank you for everything you do for us and the RCFV community, you are a special (if a little crazy) lady and I hope you have a great day and drink some good wine!!
Enjoy the WOD, hope lots of you will show up for this one! Don’t forget to stick around for the O-Lifting meet and support Tom Collinson!!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20/15kg
50 Back extensions
50 Wall ball shots, 9/7kg
50 Burpees
50 Double unders

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Ok guys today was the start of 3 days of HELL – the programming over the next 2 days will see you hit some long and horrible WODS that will be a really good test of your mental capacity as well as your physical capacity.
Normally I would not programme 3 WODS of this nature in succession but every now and then it is important to do something unexpected and see how you deal with the “curve ball”. If you make it through the next 2 days you have done pretty well!
Tomorrow we will be celebrating Terri’s 50th birthday and so it is only right that we hit the “Filthy Fifty” so lets have a big turnout to honour the birthday girl and then watch some O-Lifting.


Run 800m
30 KB Swings 32/2kg
30 PU

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